Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
Strength
10 min E2MOM:
• 3 Front Squats
• 3 Back Squat
Using one barbell on the rack, start with 50% of 1RM for Front Squat and increase by 10% each round to finish around 90%.
Conditioning
3 rounds for time:
• 75 Double Unders
• 50 Wall Balls 20/14#
• 25 calorie Row
Goal: 18 min.